MyFitCoach offers you different training splits – depending on how often you train per week and what you prefer.
What is a training split?
A split is a way to distribute your training sensibly across the week. Muscle groups or movement patterns are divided across different days. The goal is to manage key training factors optimally:
Volume (how much you train)
Frequency (how often a muscle is trained)
Intensity (how hard you train)
So a split helps bring structure to your training – but it's not a must. What matters much more is what fits your everyday life, goal and level.
These splits are available in MyFitCoach
Depending on how many training days you select in your profile, the app automatically suggests a suitable split:
▶ With 1–2 training days:
Full Body → All muscle groups are trained in every session – ideal when you're short on time.
▶ With 3 training days:
Push / Pull / Full Body
Upper Body / Lower Body / Full Body
Lower Body / Upper Body / Lower Body
Push / Pull / Legs
Arnold Split (Back & Chest / Legs / Shoulders & Arms)
▶ With 4 training days:
Push / Pull / Push / Pull
Upper / Lower / Upper / Lower
Bodybuilding Split (e.g., Chest / Back / Legs / Shoulders & Arms)
▶ With 5 training days:
Push / Pull / Push / Pull / Full Body
Hybrid (Push / Pull / Legs / Upper / Lower)
Upper / Lower / Upper / Lower / Full Body
Bodybuilding Split (all muscle groups split across individual days)
▶ With 6 training days:
Push / Pull / Legs twice a week
Push / Pull 3 times a week
Upper / Lower 3 times a week
Arnold Split (Back & Chest / Legs / Shoulders & Arms, twice a week)
Push/Pull vs. Push/Pull/Legs – what's the difference?
Although they sound similar, they're clearly structured differently:
Push / Pull (PP) split:
Push: All pushing movements, e.g., chest, shoulders, triceps, but also legs (e.g., squats)
Pull: All pulling movements, e.g., back, biceps, as well as hamstrings and glutes
Here, the whole body is trained – depending on the movement pattern.
Push / Pull / Legs (PPL):
Push: Upper body push (chest, shoulders, triceps)
Pull: Upper body pull (back, biceps)
Legs: All leg muscles (quads, hamstrings, glutes, calves)
With PPL, leg day is separate – ideal for higher volume and targeted recovery.
Arnold Split and Bodybuilding Split – what's behind them?
Arnold Split:
Day 1: Back & Chest
Day 2: Legs
Day 3: Shoulders & Arms
With 3 training days, you go through this cycle once a week; with 6 training days, twice.
Bodybuilding Split (Bro Split):
All muscle groups are split across individual days, e.g., Chest / Back / Legs / Shoulders & Arms. The Bodybuilding Split is available with 4 or 5 training days.
Can't find the split you want?
A specific split is only displayed if you've set the matching number of training days in your profile.
Example: The Bodybuilding Split is only available with 4 or 5 training days.
Change this under: Training Tab > Training Profile > Training Days
Which split is right for you?
It's simple:
Holistic: If you want maximum effectiveness, use the holistic plan – It distributes your training volume sensibly throughout the week.
Individual: If you particularly like a split, use it – because what you do consistently brings the best results.
If you can't decide, let the coach decide for you. Our algorithm automatically selects a suitable weekly split for you.
Tip for more flexibility
Many splits are also available for 3 training days – e.g., Push / Pull / Legs or the Arnold Split.
Your preferred split still needs more training days than you can manage per week? No problem! Select the required number of training days in your profile and spread the training cycle over 2 calendar weeks.
This may not be perfect for maximum muscle growth, but it's often more realistic and sustainable.
MyFitCoach automatically takes care of the right intensity and progressive overload.
Requests or questions?
Is there a split you'd like to see? Or do you need help choosing? We look forward to your feedback!